OKAY, BUT HOW Do I Make This Stick?
Great question.
THE EASIEST WAY? ATTACH IT TO SOMETHING YOU ALREADY DO.
Look, I'm not going to tell you to add another thing to your already overwhelming day. Instead, we're going to sneak this into the cracks of what you're already doing.
Habit Stacking Examples:
Keep your notebook next to your coffee maker (because you're already standing there waiting for magic to happen)
Pull it out when the kids are eating breakfast (they're distracted by cereal, you get three minutes of peace)
Do it while your youngest is splashing in the tub (they're contained, you're supervising anyway)
Jot something down when you park the car before going inside (those 30 seconds when you're gathering courage to face whatever chaos awaits)
Keep it in your bedside table for those middle-of-the-night worry spirals (when your brain decides 3am is the perfect time to solve all your problems)
What's something you already do that you can make more nourishing?
✨ Morning coffee ritual?
✨ Those five extra minutes in the car?
✨ Scrolling your phone before bed? (What if you swapped one doom-scroll for a brain dump instead?)
Some days, you'll fill all three pages and feel like you've had a breakthrough.
Other days, you'll scribble one word and get interrupted by someone who suddenly can't find their shoes (that are literally on their feet).
Both count. Both matter. Both are enough.
What to Expect in Your First Week
Days 1-2: You might feel a bit silly or like "this isn't doing anything." Normal.
Days 3-4: You might actually feel MORE emotional, raw, or sad. This is completely typical when you start writing down the hard stuff. As a trained counsellor, I can tell you this is part of the process—not a sign it's not working.
Day 5-7: Usually things start to level out. The intense emotions settle as your brain learns to trust this new outlet.
The research: When we write expressively for four consecutive sessions, our emotional processing significantly improves. Give it at least a week before deciding if it's for you.
When It Feels Stupid (Troubleshooting)
Look, you're going to hit some bumps. Here's what to do when your brain starts throwing a tantrum:
"This isn't working" → I hear you. Give it two weeks, though. Your brain needs time to trust that this space is actually safe and not another thing you're going to judge yourself for. Also, remember that feeling worse initially is often part of healing—like cleaning out an infected wound.
"I feel MORE emotional/raw/sad after doing this" → Friend, this is so normal in your first week! When we start getting honest about our feelings, they can feel HUGE before they feel more manageable. It's like turning on the lights in a messy room—suddenly you can see everything, and it feels overwhelming. If it continues beyond 1-2 weeks, please reach out for additional support.
"I missed three days… 3 weeks… or 3 months" → And? So what. Start again today. I’m not your mom and there's no Creative Check-In police coming.
"I don't know what to write" → Perfect! Write exactly that: "I don't know what to write" over and over until your brain gets bored and starts spilling the real stuff. This is a classic writing trick that actually works.
"My drawings look like garbage" → EXCELLENT. You're doing it exactly right. We're not aiming for the refrigerator gallery here— - we're aiming for emotional release.
"My family thinks I'm weird" → Let them. You're modeling self-care in a world that tells moms to sacrifice everything. That IS weird - and it's also revolutionary.
When to Seek More Support
The Creative Check-In is a tool for managing and processing emotions, but if you're consistently writing things like:
"I can't do this anymore"
Thoughts about harming yourself or others
Feeling completely disconnected from your life for weeks
Unable to function in daily tasks
Please reach out to a mental health professional, your doctor, or a trusted friend. You deserve support beyond what a notebook can provide.
Crisis resources:
National Suicide Prevention Lifeline: 988
Postpartum Support International: 1-800-944-4773
